CrossFit – Thu, Dec 19

Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Banded 7s

-into-

8:00 AMRAP

30-second Air Bike

10 Single Arm Dumbbell Bench (each)

10 Deadbugs

10 RIng Rows

3 Inch Worms

2. Workout Prep

3 sets:

5/4 Calorie Air Bike (build in pace)

5 Dumbbell Bench (build in weight)

Set 1: 5 Kipping Pull Ups

Set 2: 3 Kipping Chest to Bar

Set 3: 1 Bar Muscle Up

Workout

Imagination Land (Time)

Freedom (RX’d)

Teams of 2

5 Rounds (each)

P1: 15 Dumbbell Bench Press (50s/35s)

P2: 15/12 Calorie Air Bike

*Both partners work at the same time and switch when both are completed

(KG conv: 22.5/15 DBs)

-straight into-

3:00 AMRAP

Max Bar Muscle-ups (Kipping Chest to Bar) in the remaining time between partners. One partner works at a time.

* Score is time after the 5 rounds are compete (before the muscle ups).

Independence

5 Rounds (each)

P1: 15 Dumbbell Bench Press (35s/25s)

P2: 12/10 Calorie Air Bike

-straight into-

3:00 AMRAP

Max Bar Muscle-ups (Or Kipping Chest to Bar) in the remaining time between partners

(KG conv: 15/10 DBs)

Liberty

5 Rounds (each)

P1: 10 Dumbbell Bench Press (light)

P2: 10/8 Calorie Air Bike

-straight into-

3:00 AMRAP

Max Up Down + Jumping Pull Up in the remaining time between partners

Target time: 9-11 minutes

Time cap: 14 minutes

Imagination Land Part 2 (AMRAP – Reps)

3:00 AMRAP

Max Bar Muscle Ups

*This section is just for scoring the max reps in part 2.

Strength/Accessory

Mayhem Mini-Pump – Upper Body Posterior (Checkmark)

3-4 Rounds, time permitting

12 Double DB Prone Row (Or Double DB Bent Over Row) @ moderate weight – maintain quality

-rest 30 seconds-

10 Tricep Kickbacks/side @ moderate weight – maintain quality

* Rest 2 minutes between rounds

* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Double DB Prone Row

Double Dumbbell Bent Over Row

Single Arm Dumbbell Kickback

Cooldown/Mobility

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Band Biceps Stretch

1 Minute Band Wrist Mobilization

4x 5 Quad Foam Rolling (each leg)

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Band Biceps Stretch

Band Wrist Mobilization

Quad Foam Rolling

Add Comment

Your email address will not be published. Required fields are marked *

Address
637 Lejuanta St. Lake Charles, LA 70611-5317
Phone
Open hours
4:00 am-10:00 pm
Style switcher RESET
Color scheme